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Grocery Guide Smartcarbs Powerfuels to Help Complete a Well-Rounded Diet, You’Ll Add in Your Own Fresh Grocery Foods Along with Your Nutrisystem® Meals Each Day

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Grocery Guide Smartcarbs Powerfuels to Help Complete a Well-Rounded Diet, You’Ll Add in Your Own Fresh Grocery Foods Along with Your Nutrisystem® Meals Each Day GROCERY GUIDE SmartCarbs PowerFuels To help complete a well-rounded diet, you’ll add in your own fresh grocery foods along with your Nutrisystem® meals each day. These foods are split into four easy-to-follow categories: Vegetables Extras SmartCarb™ Grocery Add-Ins SmartCarbs are a specific group of carbohydrates that are nutrient-rich and measure “low” on the Glycemic Index.These carbs are digested more slowly, keeping you feeling fuller longer while promoting good health by delivering vitamins, minerals, fiber and other important nutrients. Apple Juice ½ cup Hummus, ¼ cup Apple Slices, dried ¼ cup Kiwifruit, 2 medium Apple, 1 medium Lima Beans, cooked ½ cup Applesauce, unsweetened ½ cup Loganberries 1 cup Apricots, dried ¼ cup Mandarin Oranges, 2 medium Apricots, fresh, sliced 1 cup Mango 1 cup Banana, 1 medium Nectarine, 1 medium Barley, cooked ½ cup Oatmeal, prepared with water ½ cup Beans, black, cooked ½ cup Orange Juice ½ cup Beans, white, cooked ½ cup Orange, 1 medium Blackberries 1 cup Papaya, raw, cubed 1 cup Black-eyed Peas, cooked ½ cup Pasta, cooked al dente ½ cup Blueberries 1 cup Peach, fresh, 2 medium Bread, multigrain 1 slice Peaches, canned, packed in water 1 cup Bread, oatmeal 1 slice Pear, canned, packed in water 1 cup Bread, pumpernickel 1 slice Pear, 1 medium Bread, rye 1 slice Peas, green, cooked ½ cup Bread, sourdough 1 slice Persimmons, 2 medium Bread, whole wheat 1 slice Pineapple Juice ½ cup Cantaloupe melon Pineapple, canned, packed in water 1 cup Cantaloupe, cubed 1 cup Pineapple, fresh 1 cup Cherries 1 cup Pita Bread, 6-inch whole wheat 1 pita Cherries, canned, packed in water 1 cup Plantains, cooked ½ cup Chickpeas/Garbanzo Beans, cooked ½ cup Plums 2 Clementines, 2 Plums, canned, packed in water 1 cup Corn, yellow or white ½ cup Pomegranate, 1 medium Couscous, cooked ½ cup Prickly Pear 1 cup Crackers, whole grain ¼ cup Prunes ¼ cup Cranberries, dried ¼ cup Raisins ¼ cup Cranberry Juice Cocktail ½ cup Raspberries 1 cup Currants, red & white, fresh 1 cup Rice, brown, cooked ½ cup Figs, dried ¼ cup Roll, whole wheat or rye 1 small Figs, 2 fresh Split Peas, cooked ½ cup Fruit Cocktail, canned, packed in water 1 cup Strawberries, whole 1 cup Goji Berries, dried, ¼ cup Sweet Potato ½ cup Grape Juice ½ cup Tangelos, 1 medium Grapefruit Juice ½ cup Tangerines, 2 medium Grapefruit, 1 medium Watermelon, cubed (limit—high GI) 1 cup Grapes 1 cup Yam, plain ½ cup Guava 1 cup Honeydew Melon, cubed 1 cup PowerFuel™ Grocery Add-Ins PowerFuels consist of high quality proteins that contain essential amino acids and healthy fats from nuts. It takes longer for your body to digest these foods, so they help you stay satisfied. PowerFuels also provide an excellent source of protein to help boost your body. Almond Butter 1 Tbsp. Mussels 3 oz. Almonds 2 Tbsp. Oysters, medium 3 oz. Beef, lean, trimmed 2 oz. Parmesan Cheese, grated ¼ cup Brazil Nuts 2 Tbsp. Peanut Butter 1 Tbsp. Canadian Bacon 2 oz. Peanuts 2 Tbsp. Cashew Butter 1 Tbsp. Pecans, halves 2 Tbsp. Cashews 2 Tbsp. Pine Nuts 2 Tbsp. Cheese, light, reduced sodium 1 slice Pistachios 2 Tbsp. Cheese, low fat 1 slice Pork, lean, trimmed 2 oz. Cheese, nonfat 2 slice Protein Powder (e.g., whey, soy) 2 Tbsp. Chicken Breast 2 oz. Salmon, canned in water 2 oz. Clams 3 oz. Sardines, drained 3 oz. Cottage Cheese, 1% fat ½ cup Scallops 3 oz. Cottage Cheese, nonfat 1 cup Seitan ½ cup Crab meat 3 oz. Shrimp 3 oz. Crab Meat, imitation ½ cup Soy Cheese, low fat, low sodium 2 slices Edamame, cooked, deshelled ½ cup Soy Hot Dogs/Veggie Dogs, reduced or low sodium 2 oz. Egg Substitute, liquid 1 cup Soy Milk, low fat 8 oz. Egg Whites large 1 cup Soy Nuts, dry-roasted 2 Tbsp. Egg, 1 large String Cheese, low fat 1 piece Fish, fatty ( e.g., salmon, tuna, mackerel, swordfish, trout) 2 oz. Tahini (Sesame Paste) 1 Tbsp. Fish, white, baked or broiled 3 oz. Tempeh, reduced or low sodium ½ cup Ham, low fat 2 oz. Tofu ½ cup Hazelnuts/Filberts 2 Tbsp. Tuna, water-packed ½ cup Lobster 3 oz. Turkey Breast 2 oz. Luncheon Meat, low fat 2 oz. Turkey Pepperoni, rounds 2 oz. Macadamia Nuts 2 Tbsp. Vegetarian Burger 3 oz. Milk, nonfat or skim 1 cup Walnuts, halves 2 Tbsp. Yogurt, nonfat 1 cup Vegetables This category contains your non starchy veggies (you’ll find the starchy ones under the SmartCarbs category).They’re packed with nutrients that your body craves and are beneficial to an overall healthy lifestyle. eW recommend getting in at least four of the suggested servings sizes each day as part of your meal plan, but they’re all unlimited—so feel free to indulge! Alfalfa Sprouts 1 cup Bok Choy, Chinese Chard, White Mustard, raw 1 cup Artichoke Hearts ½ cup Broccoli Rabe (Rapini), cooked ½ cup Artichoke, 1 whole Broccoli, cooked ½ cup Asparagus, cooked ½ cup Broccoli, raw 1 cup Bamboo Shoots, canned, sliced 1 cup Brussels Sprouts, cooked ½ cup Beans, wax, Italian, cooked ½ cup Cabbage, cooked ½ cup Beans, wax, Italian, raw 1 cup Cabbage, raw 1 cup Beets, cooked ½ cup Carrots, cooked ½ cup Bell Peppers, red or green, cooked ½ cup Carrots, raw 1 cup Bell Peppers, red or green, raw 1 cup Cauliflower, cooked ½ cup Cauliflower, raw 1 cup Rhubarb 1 cup Celery, 2 medium-sized stalks Romaine 1 cup Chicory Greens 1 cup Rutabaga, cooked ½ cup Collard Greens, cooked ½ cup Rutabaga, raw 1 cup Cucumbers 1 cup Sauerkraut, canned, reduced or low sodium ½ cup Daikon (Chinese radish) 1 cup Snap Peas, Sugar, cooked ½ cup Dandelion Greens 1 cup Snap Peas, Sugar, raw 1 cup Eggplant, cooked ½ cup Snap Peas, Yellow, cooked ½ cup Escarole 1 cup Snap Peas, Yellow, raw 1 cup Fennel 1 cup Snow Pea Pods, cooked ½ cup Green Beans, cooked ½ cup Snow Pea Pods, raw 1 cup Greens, Mustard or Beet, cooked ½ cup Spinach, cooked ½ cup Hearts of Palm, canned 2 sticks Spinach, raw 1 cup Jicama, raw 1 cup Squash, Spaghetti, cooked ½ cup Kale, cooked ½ cup Squash, Spaghetti, raw 1 cup Kohlrabi, cooked ½ cup Squash, Yellow summer 1 cup Kohlrabi, raw 1 cup Tomatillos ½ cup Leeks, cooked ½ cup Tomato Juice ½ cup Leeks, raw 1 cup Tomato Sauce ½ cup Lettuce, green or red leaf 1 cup Tomato, canned ½ cup Lettuce, iceberg, Romaine 1 cup Tomato, canned, low sodium ½ cup Mixed Greens 1 cup Tomato, 1 medium Mixed Vegetables (without corn, peas, pasta), cooked ½ cup Tomatoes, cherry 1 cup Mixed Vegetables (without corn, peas, pasta), raw 1 cup Tomatoes, grape 1 cup Mushrooms, canned or cooked ½ cup Turnips, cooked ½ cup Mushrooms, raw 1 cup Turnips, raw 1 cup Okra 1 cup Vegetable Juice/V-8 ½ cup Onions, red, white, cooked ½ cup Water Chestnuts, canned ½ cup Onions, red, white, raw 1 cup Watercress 1 cup Radishes, 1 cup Zucchini, cooked ½ cup Zucchini, raw 1 cup Extras “Extras” or “free foods” are no- or low-calorie optional add-ins that you can use to spice up your meal plan or satisfy a craving. These extras are unlimited when less than 10 calories, but keep items between 10 and 35 calories per serving limited to 3 servings a day. Avocado, pureed 1 Tbsp. Ginger, unlimited Avocado fruit Green Chilies ¼ cup Beef Broth, low sodium, unlimited Green Onions/Scallions 1 Tbsp. Chicken Broth, low sodium, unlimited Honey, sugar free 1 Tbsp. Chocolate Syrup, sugar free 1 Tbsp. Ketchup 1 Tbsp. Coffee Creamer, fat free 1 Tbsp. Lemon Juice, unlimited Coffee, black, unlimited Lime Juice, unlimited Cream Cheese, reduced fat or fat free 1 Tbsp. Maple Syrup, sugar free 1 Tbsp. Cumin, unlimited Mayonnaise 1 tsp. Diet Soda, unlimited Mayonnaise, reduced fat 1 tsp. Flaxseed 1 tsp. Mayonnaise, regular, low sodium 1 tsp. Garlic, unlimited Mustard 1 Tbsp. Non-Hydrogenated Oil Spread (e.g., Benecol) 1 Tbsp. Oil (e.g., canola, olive, peanut, safflower) 1 tsp. Olives, black or green 1 Tbsp. Oregano, unlimited Parsley, unlimited Peppers, hot, jalapeno, unlimited Pimento ½ cup Popcorn 1 cup Pumpkin Seeds 1 tsp. Red Pepper Flakes, unlimited Relish 1 Tbsp. Salad Dressing 1 tsp. Salad Dressing, light or reduced fat 1 Tbsp. Salsa 1 Tbsp. Sesame Seeds 1 tsp. Squash Seeds 1 tsp. Sunflower Seeds 1 tsp. Sweeteners, calorie-free, unlimited Tea, black, unlimited Tomato Paste 1 Tbsp. Vegetable Broth, low sodium, unlimited.
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